How Rubber Bands Picks Reps and Sets In Guided Mode

When planning a workout, figuring out how many repetitions (reps) and sets to do can feel overwhelming. The good news is Rubber Bands automatically follows a step-by-step algorithm to help you based on your personal goals and fitness level.

• Reps (Repetitions): The number of times you perform an exercise in one go, like lifting a weight up and down.
• Sets: A group of reps done one after another, followed by a rest.

Getting these right helps you work toward your goals—whether building strength, growing muscle, or improving endurance—without overdoing it or wasting time. Rubber Bands takes the guesswork out of the process by tailoring recommendations to you.

Be sure to complete your profile. Rubber Bands can recommend starting bands, too.

Getting Started

The algorithm uses three key pieces of information:

1. Fitness Level (FL):
   • Beginner/Novice: New to exercise or inconsistent with training.
   • Intermediate: Some experience and comfortable with moderate weights.
   • Advanced: Experienced and able to handle heavier weights or complex routines.
2. Exercise Goal (EG):
   • Strength: Lifting heavier weights to get stronger.
   • Hypertrophy (Muscle Building): Growing bigger muscles.
   • Endurance: Doing more reps to boost stamina.
3. Exercise Type (ET):
   • Compound: Exercises that use multiple muscle groups, like squats or bench presses.
   • Isolation: Exercises that target one muscle group, like bicep curls or leg extensions.

How the Algorithm Works: Step by Step

Here’s how to find your ideal reps, sets, and rest periods in four simple steps.

Step 1: Ranges Based on Your Goal and Exercise Type

First, look at your goal and the type of exercise you’re doing. This table shows the starting ranges for reps per set (RPS) and sets per exercise (SPE):

Example: If you want to build muscle (hypertrophy) with a compound exercise like squats, your base ranges are:

• Reps: 6-12
• Sets: 3-4

Step 2: Adjusted for Your Fitness Level

Next, Rubber Bands tweaks those ranges based on your experience:

• Beginner/Novice: Lower the upper limit of reps by 2 and sets by 1.
• Intermediate: No changes—just use the base ranges.
• Advanced: Raise the upper limit of reps by 2 for compound exercises or by 1 for isolation exercises. You can also add 1 set if you’d like.

Example for Beginners: For strength with squats (compound), the base is 1-6 reps and 3-5 sets. Adjusted for a beginner:

• Reps: 1-4 (6 - 2 = 4)
• Sets: 2-4 (3-1=2, 5-1=4)

Example for Advanced: For hypertrophy with bicep curls (isolation), the base is 8-12 reps and 3-4 sets. Adjusted:

• Reps: 8-13 (12 + 1 = 13)
• Sets: 3-5

Step 3: Rubber Bands Recommends Reps And Set For Session And Keeps You In The Range

• The range may vary from session to session, Rubber Bands will also progressively overload by adding additional reps.
• If you exceed the range of your reps or sets, Rubber Bands will indicate this in the workout session and advise increasing or decreasing tension and getting back into range.

Important: You will always know your body and ability better than an app. Rubber Bands can help guide you, but you are welcome to put in any reps or sets you feel work best. Rubber Bands will remember your previous workout and use that as a basis for the next session, even in guided mode!

Real-Life Example

Front Squats (Compound Exercise)

• Input:
  • Fitness Level: Beginner
  • Goal: Strength
• Step 1: Base ranges for strength + compound:
  • Reps: 1-6
  • Sets: 3-5
  • Rest: 2-5 minutes
• Step 2: Adjust for beginner:
  • Reps: 1-4 (6 - 2 = 4)
  • Sets: 2-4 (3-1=2, 5-1=4)
• Step 3: Final plan:
  • Do 2-4 sets of 3 reps, resting 2-5 minutes between sets.

Wrapping Up

Rubber Bands helps take the guesswork from setting your reps and sets with guided mode. In Version 2.0 of Rubber Bands, custom exercises you add now also support guided mode in automatic workouts, making Rubber Bands even more flexible than before when building a workout tailored to you.